And the Winners are..... Laura and Joyce!

Congratulations Laura and Joyce with a combined total percentage of weight loss for 60 days of 7.77%. Way to go girls!!

Check out these amazing stats from the competition!

A total of 114.4 pounds were shed for an average of 11.4 pounds per person!

A total of 33 inches off your waist lines for an average of 3.3 inches per person!

A total of 21 inches lost around the hips for an average of 2.1 per person!

A total of 26 inches lost around the right thigh for an average of 2.6 inches per person!

A total of 8 inches lost around the right arm for an average of 0.8 inches per person!

Heath lost another 21 pounds for a total percentage of 8% loss.

Laura lost 17.4 pounds for a total percentage of 8.6% loss.

Bottom line you were all BIG LOSERS!!!!! You have to feel amazing for all of your accomplishments. As your trainers, it has been a true pleasure working with all of you. Your energy was contagious. Thank you all! We know we will continue to see you all around the gym continuing your active lifestyle.

We hope you enjoyed your ColdStone Smoothies. If you are ever craving cold stone, the berry trinity smoothie is relatively low in calories and grams of sugar.

Remember, we all meet back July 23rd. One person will leave $90 richer!!!

Last Chance Workout!

Tonight is your last chance workout! Come prepared to sweat from 6:30 pm - about 7:45. We are going to have one more final group training. 1/2 strength and half cardio!!! Then, it will be final weigh in time! Hopefully you all step on the scale knowing you gave it your best!

Tonight is the night!!!!!

Winners will be posted on the blog Thursday morning! Prize packages will be available at the front desk by June 17th.

Final Days!

So here we are the last few hours of the competition are upon us. Last chance to make the most of this experience. So at this point all we can say is good luck and we will see where the numbers fall. I hope you all have gotten the most from this challenge and learn some new things. Hopefully you've all adopted a new lifestyle that you will lead from here on out.

Couch Potato Quiz

As you know I have a two and a half year old son. In his summer learning book, I found this quiz! Take a minute to take it today.

1) Name three things each day that get you moving.

2) Name three things your do each week that would be considered good exercise.

3) How many hours do you spend each week playing outside or exercising?

4) How much TV do you watch each day?

5) How much time do you spend playing video games or on the computer?

If the amount of time you spend on 4 & 5 is greater than the time spent on 1 - 3, you are headed for a spuds life!

Give yourself a shout out if you are NOT HEADED FOR SPUDS LIFE!

Anyone want a copy of the Activity Pyramid from this book? It is like the food pyramide but breaks down activity into groups. The top of the pyramid, which is similar to sweets, is the activities to cut down ie, TV time, video or computer games, and sitting for more than 30 minutes!

56 down 4 to GO!!

Our competition wraps up this week we hope you all are ready. It's Sunday that gives you 4 more days to make your final stride towards the finish line. What ever you do don't give up, you've come too far now to fall backwards. So for 4 more days give it everything you have, eat the healthiest you have the entire time, and work out the hardest.

Ask!!!!!

Eating out and sticking to a diet is another challenge. NEVER be embarrased to ask how the food is prepared. NEVER be embarassed to ask them to prepare your meal differently. Trust me, they are use to it! Furthermore, it is a lot easier for the cook to prepare steamed veggies instead of one cooked in lots of butter and even easier to prepare a plain piece of chicken. Don't worry about what your friends or family will think either. Most likely they will be impressed with you healthy lifestyle and dedication.

Have a wonderful day! The sun will be shining!!!

I want to hear from you today!

So let's hear from you today. Think about the last 50 plus days. Share your most memorable experience thus far of the competition. First five people to respond just may get a prize!
: )

Trouble Sticking to Your Diet in Social Settings

The hardest part about sticking to a diet for most people is social settings! Being on a diet does not mean you can not have a life. You just need to amp up your will power and have a plan of action.

Try these tips to eating smart in social settings

1) Never attend a social event on an empty stomach. Have a healthy snack before the event so you are not tempted to make a beeline for the food. Instead, spend time socializing with a glass of water in hand!

2) Use a plate! Limit yourself to one plate of food. Don't just nibble on a little of this and a little of that. You are more likely to remember your caloric intake if you see it all at once on your plate.

3) Be a food snob and don't be embarrassed! Stay away from anything fried or marinated. Although it may look good, it is going to blow your caloric deficit for the day.

4)During moments of weakness, take a quick moment to reflect and visualize the new you! Remember, temporary discomfort and sacrifices equals permanent satisfaction.

Home Stretch

We have about one week left until the end of our competition! These last 7 days you have to give it everything you've got. No slacking, if you've taken a few days off here and there, now is not the time to do you. Your partners are counting on you. If you don't finish strong you may have some regrets and wonder what if. Don't let this be you! So find it deep down inside you to push all the way to the end.

Eye of the Tiger

Last night's group training was great! Kudos to the two teams with both members present, Rachel I and Heath, Carol and Joelle. Rachel S, Laura, and Kerri were there to represent their teams.

As we trained last night, I saw a lot of determination in your eyes!!! You all are going to fight to the finish. Watch out teams in the lead, I was told by those behind they are determined to rise to the top. The next 10 days are going to be the determining factor in which team wins!

KUDOS to Rachel I for holding a plank for what seemed like forever even to those of us watching!!!! Rachel S, you were right behind her.

Tip #1: If you have not planned out you exercise regimen for the remainder of the competition, DO IT! Mark you calendars and don't miss these appointments!

Tip #2: Start thinking about your post competition plan. During your last couple personal training sessions, talk with your trainer about what you can do to keep going post competition.

Have a Terrific Tuesday!

Sunny Monday!!!

I am looking forward to seeing you all at group training tonight! It is going to be a wonderful and fun workout. You do not want to miss this one!

FOOD TIP: "If you can not grow it, don't eat it." You are looking for foods to satistfy your nutritional needs. Processing strips food of it nutrients! Stick to real foods!!!

2cnd to Last Weekend

As we head into the second to last weekend, know where you stand. The current standings are as follows:

1) Laura and Joyce
2) Rachel and Sarah
3) Kerrie and Johnnie
4) Joelle and Carol
5) Heath and Rachel

Don't think just because you are not it first or second you do not have a chance. Everyone is really close! Anything could happen. As Josh and I have said numerous times throughout this competition, it takes discipline, dedication, determination and drive to stick to BOTH your diets and exercise routines. In the end, only one team is going to win. So this weekend, if you find yourself thinking of skipping exercise, remember there is another team out there working hard! If you find yourself eating poorly, remember there is another team out there eating healthy!

I am so excited for all of you!!!

Remember what is at stake!
1) $300
2) Bella Make Over
3) Massage
4) $125 Urban Chic Gift Certificate
5) Canton Club UnderArmour Shirt

Congratulations Laura!!! 8% Loss

The biggest loser and winner of this weeks mini challenge was Laura with an 8% weight loss. She is the winner of a $25 gift card to AMC movie theatres!!!

Rachel S was a close second with 6.5%!

Mark your calendars as we head into the last two weeks of the competition.

Group Training Monday June 1st and 7 pm with Jacki

The Last Chance Workout Wednesday June 10th from 6:30 - 8 pm, then a change into weigh in clothes for the last weigh in at 8:10 pm! Refreshments to follow!!!

We are getting down to the wire! By Friday, the board will be updated with current standings. Stay Tuned and Good Luck to all!!!! Everyone is in it until the end!

Gloomy Days!!

The past few days have been rather crummy in my opinion. Even though the forecast outside is terrible, my forecast for the gym is there is plenty of sun and blue sky!! What I'm getting at is get your butts in the gym. Make no excuses for missing a workout, excuses get old really fast, trust me. Don't sell yourself short, get in here and workout for crying out loud. No more missed workouts with lame excuses, just make it happen!! Finish strong guys!! We know you can do it.

Time Check

Time Check #1
You have one day left before the weigh in for this week's mini challenge. In case you missed the post, this challenge is an individual not a partner challenge. The individual with the greatest percentage of weight loss so far will win the prize! If you are going to miss group training, be sure to get a weigh in on record before tomorrow.

Time Check #2
There are only 16 days left in this competition! Time to step it up, FOR YOU AND YOUR PARTNER. The more you put into this competition, the more you will get out of it. The more you put into your workouts, the more you will get out of them. The more you plan and stick to your diet, the more results you will see. You invested in this competition. Do not finish with regrets. Finish knowing you gave it your absolute best right to the very last day.

Happy Memorial Day!

The weather is great, so that means some of you may be going to a cookout or two. That means temptations galore. If you are going to a cookout, ask if they have chicken breast, if not ask if its okay if you bring your own. The same thing works for the snacks, bring your own, this enables you to have another way to control what goes into your body. Also, don't forget about working out, if you workout before going to your cookout you will feel much better about being there. Have a great holiday and day off.

Confession

Today through Monday, confess by posting a comment!

You need to confess to the whole group if you,
1) Skip a planned workout
2) Eat something not on a person who is trying to win a competition's diet
3) Drink something not on a person who is trying to win a competition's diet

If you do not to confess, then DON'T DO IT! Stick with your diet and exercise this Memorial Day weekend.

TEMPORARY SACRIFICES LEAD TO PERMANENT SATISFACTION!

Memorial Day Weekend!

Yeah! It is Friday and for most of you a three day weekend!!!! Enjoy you three day weekend. This weekend it is very likely that you will be in social situations surrounded by food and alcohol. The good news, most of the time we attend cookouts. When cooking on the grill, it is so easy to eat healthy. Keep in mind you are eating clean. Before you attend any social gathering, take time to visualize you reaching your goals. Be specific in your visualization. How will you feel walking into a party at your goal weight, what clothes would you wear that you don't feel comfortable wearing now, how will you feel knowing you set your mind on a goal and achieved it through difficult times.

Healthy Eating Tips

Protein Choices
Grill your chicken plain or with a light coating of barbecue sauce.
Grill turkey burgers with 99% lean ground turkey.
Grill hamburgers made of 93% lean ground beef

Carbohydrate Choices
Corn on the cob
High fiber low calorie wheat
Beans
Fruits: Watermelon, honeydew, Cantaloupe

Overload Your Plate with These Options
Carrots
Broccoli
Side Salad loaded with tomatoes, cucumbers, carrots, etc (no dressing)

Desserts
1 or 2 strawberries dipped in dark chocolate
Angel food cake with strawberries and blueberries
Skinny Cow ice cream
Frozen yogurt topped with fresh fruit and less than a tablespoon of chocolate syrup

Alcohol
Keep to a minimum. Opt for light beers, clear liquors mixed in diet products, a glass of wine. Most importantly, remember alcohol impairs your judgement and breaks down your self discipline.

To wrap things up today, I want to remind you to move more and eat less! Make it a point to get in at least 60 minutes of physical activity each day this holiday weekend. YOU CAN DO IT!

Smart Snacking.......

You can enjoy a treat every once in a while, but pick your dessert wisely to avoid blowing your clean diet. Also don't eat this stuff on a frequent basis, but if you are going to snack make sure you do it the right way!!

Keep it clean



Key lime pie
It’s fruity. It’s fresh. But a 3.3-oz slice of key lime pie delivers about 450 calories and at least 14 grams of fat. Beware of sugary desserts disguised as fruit. A dollop or two of strawberry topping, for example, can add over 100 calories to low-fat ice cream.
RENEWED EATING: Dip just the tips of ripe strawberries into melted dark chocolate. Dark chocolate has a stronger taste so you’ll eat less. As an even lower calorie, high-fiber alternative, dip apple slices into the melted dark chocolate.

Ice cream in a waffle cone
You may think you’re saving on sugar by opting for the waffle cone over the sugar cone, but at 4 grams of sugar per serving in a regular sugar cone, the saving isn’t too significant. You’ll also get at least 16 grams more carbohydrates in a waffle cone since they’re bigger – 30 grams versus 10 grams (standard sugar cone size) per serving.
RENEWED EATING: Skip the cones altogether and pick a cup. You’ll cut out all the added carbs and sugars in one clean scoop. Go one step further and pick low-fat frozen yogurt made with real fruit instead of ice cream and save on fat.

The Next Mini-Challenge

By next Wednesday's group training, be sure to weigh in. The latest weigh in will be used to calculate you percentage of weight loss. The INDIVIDUAL with the greatest percentage of weight loss will be the mini challenge winner.

Remember, you invested in the competition. You will get out of it what you put into it. Make the most of every personal and group training session. No more excuses, make the commitment to give it your best!


Great to see Rachel S, Heath, Joyce, and Joelle working hard in group training Monday night!! Rachel I, thanks for making a cameo apperance. : ) Mark your calendars now for next Wednesday 7 pm with Josh! Schedule it like a doctor's appointment. There are only three more group trainings left. Make it a goal to have perfect attendance.

The Home Stretch is within reach....

So we are inching ever closer to the end of our competition. So nows the time you need to ask yourself am I doing all I can to be the best I can for myself and my partner? Are you carrying you part of the load to enable your team to have the best shot at winning as possible? If you can't answer yes to these questions then now is the time to really pick it up and push yourself to do everything within your ability to make the best showing you can. Will yourself to win!! You can do this!!

Sally and Sue

Sally and Sue are trying to lose weight. Sally decides she is going to follow a calorie restricted and healthy diet full of lean proteins, complex carbohydrates, and lots of veggies. Sally does not plan to exercise as she hates to sweat. Sue plans to keep her diet the same and add an hour of exercise per day either strength training or cardio.

Who is more likely to lose weight?
SALLY! Why? It is much easier to cut your caloric intake by 500 - 1000 calories per day then to expend the same amount of calories per day. Furthermore, it is much easier to monitor caloric intake. When determining how many calories you burn through exercise it is very hard to be 100% accurate. To burn 500 calories in one hour, one needs to be doing high intensity exercise. Running or walking a mile only burns an average of 100 calories. So if you want to burn 500 calories per day run or walk 5 miles! Note: It takes about 1 hr 40 min to walk 5 miles.

Will Sue lose weight? Yes, but not as quickly.

Who is more likely to maintain their weight loss? Neither! Which leads me to why exercise is so important to losing weight. People who combine exercise with their diet are more likely to keep it off. Losing and keeping weight off is about developing healthy lifestyles. Josh and I don't just want to see you reach your goals. we want to see you reach them and keep them!

We are about half way through the competition! Time to step up your game! Diet and exercise will help you finish strong. Now is not the time to lose sight of your goals. Stay strong & focused!

Did you know?

Did you know?
On average a person can not live for more than seven days without water or eleven days without sleep? Yet, one can live for almost two months without food! I find this interesting. On a daily basis people are more likely to not drink enough water throughout the day or get enough sleep than to not eat enough food.

What is my point?
Make sure you are eating out of hunger! Many times people think they are hungry when in reality, they NEED WATER. You should be sipping water all day!!! When you do not get enough sleep, it is natural to crave carbohydrates. Carbohydrates will give you a quick energy boost. But what you really needed was a good night's sleep!

Make it a goal today to drink at least 8 glasses of water prior to group training! After group training, have a healthy dinner and get a good night's rest!

One day down, 6 to go

Okay so it's now Tuesday that means we have six days left in the week. That's six more days to get in some great workouts. I say this because you should be taking things a week at a time. It will help you make a more full proof plan for you to achieve your exercise goals. So with that being said make the most of each workout, each week, and you will be sure to achieve your goals.

“Failure is the path of least persistence”

You have two choices in this competition, succeed or fail. The competition is not over. Everyone has about one month to go. As I look at the weigh ins, I can see people have good and bad weeks. One week someone may lose two-three pounds and the next week nothing. Some people have even lost weight the first week and have been at a stand still since week one. Take time to reflect on your good weeks. What did you do differently on those weeks that may have led to weight loss? Where you
• Exercising more that week?
• Planning your meals not just eating out of convenience?
• Thoroughly writing down what you ate for the day?
• Eating more vegetables?
• Drinking more water?
• Eating more lean proteins
• Avoiding alcohol?
Whatever the case may be for you, identify the contributing factor to your weight loss for the week and repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat. AKA- Be persistent!

Keep in mind, your trainers are here for you. We are your biggest fans.

Sunday Funday

This expression has many meanings for many people. For you guys I think "FUN" should mean getting your butts up and working out. The weather is perfect the temperature is great and the humidity is down. So get out there and do some sweating. We have Fusion Flex today, and we also have back to back spin classes at 10 and 11. So you have options, you just have to choose.

By the way........HAPPY MOTHERS DAY to those of you this pertains to.

The Sun is Shinning

Finally, a sunny day to enjoy. Today it is going to feel like spring. Let the weather motivate you to get out and move! Let the weather remind you of your goals. Summer is right around the corner. Your hard work will be shinning this summer as you strut your new look.

Weekend Tips

So it is almost Friday!

We are heading into another weekend of the competition. Are you struggling with sticking to you diet and exercise routines during the weekend? Do you get frustrated as you are trying to stay active and eat healthy while everyone around you seems to be "enjoying the weekends"?

Here are some tips!
Tip #1 If you feel like you just want to lay around and watch TV. Do it! Just set a time limit, relax and enjoy. Plan to get moving at some point in the day!

Tip #2 If you feel the need to go out to eat, plan a lunch date with friends/family. Eating lunch out instead of dinner will help you keep the calories under control. You are more likely to make healthy choices at lunch than dinner.

Tip #3 Plan a social outing that is not centered around food.
***Hit the movies (the Maryland Film Festival is this weekend visit http://www.md-filmfest.com on the Internet),
***Shop
***Go to a comedy club where people are generally funny even if you are not drinking
***The O's are in town playing the Yankees. An event where the fans get crazy and you don't want to waste your money on ridiculously expensive food/drinks.
*** ANY OTHER SUGGESTIONS? Please post!

Bottom line, you can make it through the weekend! There is more to you than what you eat! As for exercise, once you are done your workout I promise you will feel much better. A sense of accomplishment is a great feeling.

And remember, you are not alone!

Wednesday is here!!

Well it's Wednesday and you know what that means. It's group training day for the week. Tonight at 7pm with Josh and its guaranteed to be a great workout! So far this week I believe I've seen just about everyone in the gym........so to that I say good job. The competition is hitting full stride. Are you in contact with your teammate, do you know how much one another is putting into this? Remember even though it's teams, for the most part you are working out solo, so put everything you have into it and hope that your other half is doing the same. You are accountable for each other none of you can win it alone. So everyone man up and make it happen.

Diet + Exercise = RESULTS

It is so great to see you all around the gym taking advantage of all the Group X classes, working out on the cardio machines, lifting weights on your own and with your trainer. It is clear you are putting in the time exercising.

So let's talk diet.

How are you doing recording what you eat on a daily basis? Remember, people who record what they eat an average of 500 less calories per day.

How are you doing eating 5 - 6 small meals per day? Eating smaller meals more frequently speeds up the metabolism and helps you to feel satisfied throughout the day.

Some of my favorite snacks in between breakfast, lunch, and dinner include

Go Lean High Protein Cereal mixed with Light Yogurt
Pure Protein Bars (the small ones)
Skinny Cow Ice Cream Sandwiches
Apple and Reduced Fat Peanut Butter
Special K Protein Bars

What are some of your favorite snacks?

Don't worry about the Weather

Hey we have all been there, it's hard day after day to continually get into the gym and be excited about it. When I get feeling this way I just think about all the great workouts I've had in the past. If you need to turn your music up just a little bit higher that's fine too. Whatever it is that will help you make it though and keep your intensity up, you have to find that. It may take a few tries to really find it but when you do you will know it. Try switching it up if you've only been using the treadmill then use the arc trainer. If you've only been doing weights then try a Group-X Class or vice versa. Keep making the push, we are almost there!!

Don't let this DRAB weather get you down, keep focused on you goals!!

PERSEVERANCE

Perseverance is what you do when you are tired of doing what you have already done!

With that said, you need to keep on keepin on! If you are tired of logging your every bite, DO IT ANYWAY. If you are tired of planning out your meals for the week and preparing foods in advance, DO IT ANYWAY. If you are tired of coordinating your schedule to fit in exercise, DO IT ANYWAY.

Past competition winners never backed down and never made excuses. They persevered through even when they did not feel like it! You CAN DO IT too!

Great weekend to workout!!!

Keep the energy going heading into this weekend, you've been doing great so far so keep it up. We have a mini contest so keep that in mind and get some great workouts in. We have awesome classes this weekend so check the schedule, and don't be afraid to take one. Personally the 11am cardio flex on Saturday is a good one.......shameless plug I know!!!! Remember if you guys need any help or recommendations for class don't hesitate to ask, we are always here to help.

Congratulations Joelle and Carol!

Joelle and Carol are in the lead with 2.44% weight loss. Look out for this team!!! We still have approximately 40 days to go in the 60 Day Partner Challenge. Anything can happen between now and June 11th! If you want to win, EVERYDAY COUNTS!

As you enter the weekend, remind yourself you are on a mission! Consistency everyday iS critical. Make this weekend an active and healthy eating weekend. If you don't, I can guarantee another team is.

Mini-Challenge #3
Total Minutes spent being active this weekend from May 1st - May 3rd! On Monday, we will be asking all teams to report the total number of minutes spent being active. Being active includes any type of cardio & strength training!

Get Moving & Make Healthy Choices!

“A competitor will find a way to win. Competitors take bad breaks and use them to drive themselves just that much harder. Quitters take bad breaks and use them as reasons to give up. It's all a matter of pride.”~Nancy Lopez

You all have been doing so well!!

I'm sure you guys have been depriving yourselves of the sweets. We all know that from time to time we get that sweet tooth, so here are some healthy alternatives. Portion control is still paramount.



“Oh Baby!” Carrot Cake
Ready in 45 minutes • Makes 16 servings

• Non-fat cooking spray
• 1 cup oat flour (ground oatmeal)
• ½ tsp cinnamon (double up if you love cinnamon!)
• ½ tsp baking soda
• ½ tsp salt
• 1/8 tsp ground nutmeg
• 3 egg whites
• ¾ cup Splenda
• ½ cup fat-free ricotta cheese
• 2 jars carrot baby food
• 1 cup quick-cooking oats


1. Preheat oven to 350°F. Spray an 8x8 pyrex dish with cooking spray.
2. In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg.
3. In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Fold in the quick-cooking oats and stir until just combined.
4. Pour batter into the dish and spread evenly. Bake 30–35 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces.

Nutrients per serving:
Calories: 90, Total Fats: 1 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 85 mg, Total Carbohydrates: 18 g, Dietary Fiber: 1 g, Sugars: 9 g, Protein: 3 g, Iron: 1 mg



Chocolate Mug Cake
Ready in 10 minutes • Makes 1 serving

• 4 tbsp oat flour (ground oatmeal)
• 4 tbsp Splenda
• 2 tbsp baking cocoa
• 2 egg whites (3 tbsp liquid egg whites)
• 3 tbsp skim milk
• 3 tbsp baby applesauce (look for the variety with the lowest natural sugar)
• Dash vanilla extract


1. To a large coffee mug add oat flour, Splenda and cocoa and mix well. Add egg whites and mix well.
2. Add milk, applesauce and vanilla and mix well until combined. Place mug in microwave and cook for 3 minutes on high. Let cool for a few minutes before serving.

Nutrients per serving:
Calories: 190, Total Fats: 4 g, Saturated Fat: 1.5 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 100 mg, Total Carbohydrates: 33 g, Dietary Fiber: 6 g, Sugars: 10 g, Protein: 12 g, Iron: 3 mg

Are you feeling alone?

Everyday you are presented with many challenges when you are trying to lose weight. You may feel like the only person
***at your work passing on the donuts, cookies, cakes etc.
***heading to the gym instead of happy hour
***ordering a diet drink or water instead of a margarita
***passing on the rolls at dinner
***ordering a salad with no dressing
***asking the waiter or waitress to have your food prepared special- leave out the mayo, hold the cheese, etc.
***not getting dessert

What ever the case, you should know you are NOT ALONE! #1 you have your partner and your are part of a group of people all struggling just like you. Losing weight is not easy. But the most important thing to remember is "losing weight is not impossible and you can do it".

Take a minute of your time and post a comment. Share with the group one of your recent struggles.

Here's a move for you guys to try when you working out either in the gym or at home.

WEIGHTED BALL CRUNCH


Target Muscle: rectus abdominis

Set Up: Lie on stability ball holding a medicine ball or dumbbell with your arms above your head and close to your ears [A].

Action: Contract your abs and exhale while moving into a sit-up position, keeping the weight above your head [B]. Inhale while returning to the start position and repeat.

AT-HOME MODIFICATION!

Set Up: Lie on your back with your knees bent and feet flat on the floor, hip-width apart and extend your arms above your head (with or without a weight).

Action: Exhale while slowly lifting your shoulders off the floor. Inhale while returning to the start position and repeat.

Do three sets of 15 reps.

Give it a try, you won't be disappointed.

Week 3 Begins

You are going to stand on the scale today with confidence. If you fear tears, ask yourself "Did I give it my absolute best this past week?" If the answer is yes, then have NO FEAR! You will be happy with your progress and the scale will make you smile!!

Monday Morning Checklist
1) Grocery shopping done & fridge stocked with healthy foods
2) Exercise appointments set for the week
3) Weekly exercise & nutrition goals recorded in fit book
3) Junk food out of the house

Have you completed all 4? If not, what are you waiting for?

Wake up everyday with determination & got to bed with satisfaction! Josh and I know you are all determined. Just remember results do not happen over night. To reach your goals you are going to have to be consistent.

Top Five Exercise Excuses BUSTED!


Feeling too tired? Swamped with other commitments? That won’t work on us. Here’s how to get past even the most stubborn (and creative!) fitness red lights and continue on your way to a healthy lifestyle. It’s your Top Five Exercise Excuses BUSTED!

1. “I’m too tired.”

Prepare for your workouts by getting seven to eight hours of sleep the night before and properly fueling your body with lots of water (throughout the day, as well as during and after your training session) and clean eating.

Make it easier on yourself by following your internal body clock. Do you get a burst of energy first thing in the morning? Schedule your workouts soon after waking up. Can’t drag yourself out from under those covers? Plan for an evening session instead.

2. “I don’t have enough time.”

Schedule your workouts at the beginning of the week and follow through as if you were making a doctor’s appointment.

Even if you can’t fit a full-body workout between grocery shopping and work, penciling in a couple of short, intense exercise sessions is better than nothing at all. Got 10 minutes before that meeting? That’s ample time to work on your new body.

3. “I’m too embarrassed to work out in front of others.”

Build your confidence (and your muscles!) at home by incorporating DVD and online workouts like the ones here. Do your research in fitness magazines like Oxygen, and consider a couple of at-home personal training sessions to get you started with strength training. If that isn’t an option, try moves that use your own body weight for resistance. Once you’re ready to ramp up your program, sign up for a gym membership and feed off the company and support of other women who can relate.

4. “I get bored.”

Keep things interesting by switching up your workout every few weeks. Change the order of the exercises, drop in a new move or try a new location or different time of day. If you still find yourself zoning out on the treadmill, pack your iPod with new, upbeat tunes or enlist a fitness buddy for a new approach. Keep yourself – and your body – guessing.

5. “I’m not seeing any changes in my body.”

It might take several months for clearly visible results, so stick with your workouts. And remember that the number on the scale is not the only measure of progress. Has your waist measurement changed? Can you run longer without losing your breath? Has your blood pressure improved? Track your health, not just the scale, for a better indication of how you’re stacking up.

Lastly remember your GOALS and let them be the motivating factor in your workouts!!

Make it a Caloric Deficit Day!

Remember, move more & eat less! It is another gorgeous weekend which should make it easy to get moving. Whatever you chose to do, get the heart pumping.

If you are planning on attending a social outing that may have tempting foods, here are some tips to help you stay focused.

1) Drink water! Always have a water in your hand.
2) Chew gum! You can not nibble with gum in your mouth.
3) Focus on the company not the food. (Rachel S. loves this one!)
4) Position yourself away from the food table!
5) Enjoy yourself! You do not need to eat and drink to have fun!
6) Remember your partner is relying on you to give your best.

Weekends are challenging on a diet! Remember, tough times don't last tough people do! Furthermore, the satisfaction you will get standing on the scale and seeing the pounds drop will exceed the satistfaction you get from anything you could possible eat or drink! PROMISE!

Great job so far guys!!!

Seeing everyone in the gym or the classes is such an uplifting thing. It's good to see that you all are really taking this seriously and not just going through the motions. You guys should feel the same way, but don't think of this as a chance to take a break. You should use this to push yourselves even harder towards that goal which ever goal that is. Remember this is a competition so if you are slacking off, know that the other competitors are not!!

Congratulations to Laura and Joyce!

With 990 combined minutes of cardio in one week, Laura and Joyce took a strong first place. Way to go girls! You will get your prize on Monday night!

Mini Challenge #2: Percentage of Weight Loss

The team with the greatest percentage of weight loss since the initial weigh in will win a prize! To make it fair, everyone must weigh in by Monday, April 27th at 8 pm. If you are not available Monday, stop by the gym on Sunday for your weigh in. I will be there from 10 - 2 pm.

Good Luck to ALL!

Don't suffer from midweek meltdown!!!

I know it's Wednesday and I'm sure you've all seen the forcast for the weekend, but don't let the on coming nicer weather deter you from getting in some great workouts for today and the rest of the week for that matter. So if you are looking to shake things up a bit today do something you haven't done yet in the gym. Take a class you have yet to take, use a piece of cardio equipment you haven't used yet. Just do your best to try something different. You will find when you do this, it doesn't allow you to get bored with your workouts!!!

Jacki's Eat This Not That Tip of the Day

You do not know how it happened, but somehow you find yourself standing in Cold Stone Creamery! You have the best intentions to order something healthy! The low calorie smoothies must be the best bet, right? I mean it is fruit and it is low calorie, right?

WRONG! The 2 to Mango "Like It" aka SMALL has 300 calories and 66 grams of sugar. OUCH!!! Don't fool yourself, the 66 grams are not all "natural" sugars.

If you absolutely must, my recommendation would be the "Like It" size Sinless Sans Fat Sweet Cream for only 140 calories and 9 grams of sugar. Add blueberris for only 10 more calories and 2 grams of sugar. Not too bad!

Get the week started on the right foot

Okay so it's Monday hopefully you aren't feeling like this is the day to start over after a weekend of possibly doing some things you know you shouldn't have. If you did no need to panic, it's a new week which means learning some new things in the realm of working out. Your training sessions start this week, so ask as many questions as possible and get as much from each session as you can. So get this week started on the right foot and continue going in the right direction. Believe in yourselves and you will achieve all you set out to accomplish.

What are your plans for the week?

"The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them." Denis Watley

Do you have what it takes to be a winner? Do you know where you are going? Do you have plans? Who will be sharing the adventure with you?

DIET PLANNINGAs we head into week 2 of the competition, take time to think about and prepare for your week ahead. Go to the grocery store with a shopping list full of healthy selections. Stock up on lean meats, fruits, veggies, and high fiber carbs.

I highly recommend buying chicken breasts in large quantities. Prepare the chicken ahead of time. The weather is gorgeous, grill up four to six chicken breasts for the week. If the chicken is already cooked, you can quickly prepare a sandwich or add to your salad. The protein in one chicken breast is much higher than deli meat which will make you feel full for a longer period of time.

EXERCISE PLANNING
Also today, take time to schedule your workout appointments for the week. Treat these appointments like going to the doctor's. As if you cancel, you could be charged a fee!!!

What great weather we are having!!

You may be one to workout outdoors when ever you get the chance. Well there is no better day then today to do so, the weather is fantastic. However don't be one of the ones that decides to neglect your working out just because it is so nice out. Make a concerted effort to get at least 45 mins or rigorous exercise in today. If you need help the gym has plenty of options for that. Everyone is off to a great start so far, so let's keep it going!! Hope to see you all over the weekend.

Weekends Bring on a Whole New Meaning to Challenge

Sticking to your diet and exercise routines throughout the week are much easier than weekends. All week long you are structured by work. When the weekend hits, you are ready to relax and rightfully so! But do not relax on your diet and exercise routines. Every day counts!

The weather is going to be gorgeous this weekend! Don't waste your day sleeping. Get out and play. Go for a nice vigorous walk or jog. Stop by the gym anytime!

If you are looking to try some classes this weekend, Canton Club has a good variety on the weekends.

Saturday
8 am Flex w/ Jacki
9 am Bags & Bosu's w/ Jacki
9 am and 10 am Cycling
10 am Yoga
11 am Cardio Flex w/ Josh

Sunday
9 am Fusion Flex
10 and 11 am Cycling
10 am Yoga

Diet Tip: Use this weekend to get rid of anything in your house that tempts you. If it is not in the house, you can not grab it!

Make sure you break a sweat!

Walking on the treadmill does not need to be a cake walk! In fact, you can get a high intensity workout just walking!!! Trust me! As you log in minutes of cardio this week try a vigorous walk on the treadmill. Two factors that drive intesnity on the treadmill are speed and incline! Add a few hill intervals into your program. Try walking on an incline of 15.0 for a minimum of 60 seconds WITHOUT HOLDING ON TO THE TREADMILL!!! Alternate between 60 seconds on the 15 and 60 seconds on a 4.0! I promise it will not be a CAKE WALK and you WILL SWEAT!

Mini Contest Begin!!

Starting from Today, Tuesday April 14th til Tuesday April 22cnd, we will be having a mini contest. Each team needs to log the amount of cardio they do from now til Tuesday. The duo that logs in the most cardio minutes is the winner! The winning team may be getting a prize so work hard!! (HINT)

By cardio we mean time spent on the Treadmill, Elliptical, Arc Trainer, Precor, Stairstepper, Rower and/or Bike. You can also log in cardio minutes through Group X classes, ie Zumba, TurboKick, Step, Gliding, Cycling, Bags and Bosu's, Cardio Flex, and Fusion Flex.

So log those minutes!! It's early on so now is the time to test yourselves and see what you can really do. GOOD LUCK!!











*We will be using the honor system for this so be honest!!!

On your mark, get set, GO!

You are off!!!! The 60 Day Partner Challenge has begun. From now until June 11th, you are committed to your partner and the competition. Only one team will win, the team with the highest percentage of weight loss. The question is, which team will it be?

Will it be,
Rachel I and Heath Bebout, Carol and Joelle, Sarah and Rachel S, Johnie and Keri
or Laura and Joyce


Make today the day you let everyone around you know you are part of a weight loss competition! You will need their support, especially when times are tough. Friends, family, & coworkers need to know not to push candy, cakes, cookies, etc. on you.